Alternating Chair Seated Chest Dynamic-Stretch

Seated Alternate Dynamic Chest Stretch on a Chair

1. Starting Position:
- Sit comfortably on the edge of a sturdy chair. Ensure your feet are flat on the ground, hip-width apart, and your back is straight. Your arms should be extended in front of you at shoulder height, palms facing down.

2. Movement:
- Slowly extend your right arm out to the side while keeping it at shoulder height. Rotate your torso slightly to the left, ensuring you maintain a straight back.
- Hold the stretch for a moment, feeling the stretch across your chest.
- Return your right arm to the starting position.

3. Alternate Position:
- Now extend your left arm out to the side while rotating your torso slightly to the right. Again, keep your arm at shoulder height.
- Hold for a moment, feeling the stretch.
- Return your left arm to the starting position.

4. Repetition:
- Alternate between the right and left arms for 8-12 repetitions. Focus on controlled movements and deep breathing throughout the exercise.

5. Tips:
- Ensure your shoulders are relaxed and down away from your ears during the stretch.
- Keep your movements smooth and controlled to avoid any jerkiness.
- If needed, adjust the chair height or positioning for comfort.

6. Cool Down:
- After completing the repetitions, take a moment to sit comfortably, take deep breaths, and relax your shoulders.

This exercise helps improve flexibility and stretch the chest muscles effectively.